How to avoid the jojo effect after a diet that is a terror of many people who have gone through a demanding diet and wanted to enjoy the results after it is finished. Instead, the kilos returned - often even faster than they disappeared. Why is this and how can this be prevented?
How to avoid jojo effect after a diet?
The jojo effect is a recovery of kilograms after weight loss. It occurs especially when the weight loss process was too fast, drastic or unsustainable. After a period of restrictions, the body is "prevented" and deposited energy in the fear that the next time of starvation will come again.
Causes of jojo effect
The most common reason is extremely reduced caloric intake. During a strict diet, metabolism slows down and the body adapts to new conditions. However, when one returns to a normal diet, the organism stores calories in fat stores. Another problem is the loss of muscle mass, which reduces basal metabolism - the amount of energy that the body burns in peace.
How to prevent jojo effect?
In order to maintain the results of weight loss, it is not enough just to "lose weight". It is necessary to change lifestyle permanently. Here are a few proven tips that help prevent jojo effect:
1. Poor slowly and reasonably
The ideal weight loss is approximately 0.5 - 1 kg per week. Such a pace allows the body to adapt without shock. Extreme diets are tempting for a quick result, but lead to water and muscle loss, not fat. Instead of drastic calorie reduction, adjust the mild caloric deficit and diet with protein, fiber and healthy fats.
2. Remove Strength Training
Strength training helps to maintain or build muscles that are crucial for fast metabolism. The more muscle mass you have, the more calories you burn - even at rest. In addition, you will improve your character and increase the likelihood of keeping your weight.
3. Gradually increase calorie intake
After reaching the target weight, do not start eating as before the diet. The body is still sensitive to changes. The ideal approach is the so -called. Reverse diet - a gradual increase in calories by 50-100 kcal a week. Thus, metabolism will restore and the risk of jojo effect is reduced.
4. Follow your weight but non -panic
After the diet is normal, it is normal that the weight varies slightly. Do not be discouraged by a small increase, especially if you drink more water or start building your muscles. Follow the trend, not the numbers from day to day. If you are weight once a week, you have a sufficient overview without stress.
5. Do not return to old habits
The biggest mistake is to consider a diet to be a temporary solution. If you return to it to the old way of eating, the kilos must return. The change must be long -term - healthier foods, less processed meals, movement than part of life.
6. Consider supporting nutritional supplements
Some high -quality nutritional supplements can help in maintaining weight - for example, those that promote metabolism, regulate appetite or stabilize blood sugar levels. This is not a miraculous solution, but they may be a suitable part of the overall regime.
JOJO effect is not a necessity. If you get lost responsibly, give the body time to adapt and continue your healthy mode even after the diet, keeping the results are completely realistic. The best way to avoid it is a change in thinking - not a temporary diet, but a new lifestyle.
